Many people know that the diaphragm is the primary muscle of inhalation. See my post, “Talking from the diaphragm” is BS for more details about this. But have you thought about the role your ribcage plays in breathing?
The ribcage, as the name implies, encircles your body and protects your valuable organs (especially the lungs and heart). The ribs attach at the back to the spine, and at the front to either the sternum (breastbone), or to nothing at all.
There are itty bitty joints at the back where the rib meets the vertebrae, so the back ribs can expand a bit when we inhale. The front of the ribs attach to the breastbone via cartilage, which is flexible. The two bottom ribs are called floating ribs because the don’t attach to anything at all in the front.
The ribcage is designed to be flexible.
When we inhale, the thoracic cavity (chest cavity) becomes larger. This happens because the diaphragm (which is the floor of this cavity) lowers, and the ribs expand outward.
This increase in size of the chest cavity does two essential things. First, it allows room for the lungs to expand as they fill with air (primarily in a downward direction). Second, it creates a pressure change that draws air into the lungs (physics nerds, this is Boyle’s Law in action).
When we exhale, the diaphragm releases back upward, and the ribcage either returns to neutral or pulls in even farther to push air out of the lungs.
How to release and stretch your ribcage
1. Put the palms of hour hands on the sides of your ribcage, in an awkward chicken-wing like maneuver. Notice whether your ribs move as you breathe.
2. Stand with your feet under your hips, raise your right arm, and put your left hand on your left hip. Lean over to the left, feeling the stretch in your right side. Breathe into the right side of your ribs, encouraging it to expand and fall. Gently stand back up and notice if you feel a difference in your two sides as you breathe. Repeat to the left. Watch for tension in shoulders, jaw, hips, etc. as you stretch.
3. Give yourself a big bear hug by wrapping your arms around yourself. Bend your knees and gently lean forward from the hips. Let your head hang freely. Breathe into your back, feeling the expansion in the back of your ribcage. Then drop your arms and slowly roll up, stacking one vertebra on top of the other until the crown of the head is the last thing up.
4. Repeat step 1 and see if there is any more movement in the ribcage. If it feels hesitant, try actively pulling the ribs inward as you exhale, and then just let them go as you inhale. They will almost inevitably recoil back out after being pulled in. This can help jumpstart the swinging action if the ribs are unaccustomed to moving due to habitual tension.
So if your ribcage is tight, consider adding some stretches to allow for freer movement. Your voice (and whole body) wlll thank you! If you would like some direct guidance, please reach out for a session.
